Instructions

1

Start in a side plank position with your body in a straight line from head to feet, supporting yourself on one forearm and the side of one foot, with the dumbbell held at hip level

2

Engage your core and stabilize your torso by tightening abdominal muscles. Position the dumbbell in one hand at hip level while maintaining a neutral spine and level hips

3

Slowly rotate your torso forward and downward, allowing the dumbbell to move toward the ground in a controlled arc as you flex the obliques and rectus abdominis through rotation and crunch movement

4

Return to the starting side plank position by contracting the abdominals and rotating the torso back to neutral, bringing the dumbbell back to hip level and restabilizing the side plank

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas

EQUIPMENTDumbbell

DIFFICULTYAdvanced

Overview

When programming for Rectus Abdominis growth, the Dumbbell Side Bridge with Bent Leg stands out as a highly efficient Strength choice. Performing this movement with Dumbbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Dumbbell Side Bridge with Bent Leg for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell Side Bridge with Bent Leg
Cable Dumbbell Side Bridge with Bent Leg
Banded Dumbbell Side Bridge with Bent Leg

Beginner Tips

If you are new to the Dumbbell Side Bridge with Bent Leg , focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Side Bridge with Bent Leg